CROSSFIT 

Strength:

OHS (3-3-3)
@ 80%, 85%, 90% of 1RM

WOD:

17 min AMRAP of ….
5 Strict Pull-ups
10 Front Rack Lunges (45/75)
15 V-Ups

OLY

With Barbell only,
(x5) BNK Strict Press (clean grip)
(x5) BNK Snatch Grip Push Press
(x5) Snatch Balance
(3×5) OHS (rest 30 sec. b/t set with barbell on back)

(x3) Snatch Pull: from hip, from mid-thigh, from above knee
(x3) Snatch High Pull: from hip, from mid-thigh, from above knee
(x3) Muscle Snatch: from mid-thigh, above knee, below knee
(x3) Power Snatch: from mid-thigh, above knee, below knee

Then @ 50% 1RM,
(2×3) Complex: 1 Power Snatch + 2 OHS
(x3) Snatch: from mid-thigh received in 1/4 squat,
                    from above knee received in 1/2 squat,
                    from below knee received in full squat.
(x3) 1 Stop Snatch: 1st pull with pause, then explode into full squat snatch

Then @ 75% 1RM
(x5) Full Squat Snatch with 2 second pause at bottom.

Then @ 110% 1RM
(2×3) 1st Pull with 2 second pause above knee
(2×3) Snatch Pull
(2×3) Snatch High Pull